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Daily

by KAYNE

Program Description

Growing strength while growing hypertrophically too

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 25, 2025 04:49
  • Last Edited
    Dec 25, 2025 05:30
Muscle Engagement
Front
Back
MuscleSet
Triceps
15.4%
Front Delts
12.3%
Upper Back
9.2%
Middle Delts
7.7%
Biceps
7.7%
Quadriceps
7.7%
Chest
6.2%
Lats
6.2%
Hamstrings
5.6%
Glutes
5.1%
Rear Delts
4.6%
Abs
3.8%
Forearms
3.1%
Lower Back
2.1%
Olympic
1.5%
Calves
1%
Adductors
0.8%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
8 reps
6 reps
6 reps
RPE 7.5
RPE 9
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
1
8 reps
6 reps
6 reps
RPE 8
RPE 9
RPE 9.5
3
Lateral Raise (Dumbbell)
1
2
12 reps
10 reps
RPE 7.5
RPE 9.5
4
Overhead Press (Barbell)
1
2
6 reps
6 reps
RPE 8
RPE 9
5
Tricep Pushdown (Cable)
1
1
1
10 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Tricep Dip (Bodyweight)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
1
8 reps
8 reps
6 reps
RPE 8
RPE 9
RPE 9.5
2
Chest Supported Row (Machine)
1
1
1
8 reps
8 reps
8 reps
RPE 7
RPE 9
RPE 9.5
3
Dumbbell Row
1
2
8 reps
8 reps
RPE 8
RPE 9
4
Face Pull
3
12 reps
RPE 8.5
5
Preacher Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 9.5
6
Hammer Curl (Dumbbell)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5 reps
5 reps
5 reps
RPE 7
RPE 8
RPE 9.5
2
Leg Extension
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
3
Romanian Deadlift (Barbell)
1
1
1
6 reps
5 reps
5 reps
RPE 8
RPE 9.5
RPE 10
4
Hamstring Curl
2
10 reps
RPE 9
5
Seated Calf Raise
2
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
2
Incline Bench Press (Barbell)
1
1
1
8 reps
8 reps
8 reps
RPE 8.5
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
5 reps
5 reps
RPE 8
RPE 9
4
Lateral Raise (Dumbbell)
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Chest Supported Row (Machine)
1
2
10 reps
10 reps
RPE 8
RPE 9
6
Face Pull
3
12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Power Clean
3
3 reps
RPE 8
2
Leg Extension
1
2
8 reps
8 reps
RPE 8
RPE 9
3
Leg Curl
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
1
1
1
10 reps
10 reps
10 reps
RPE 8
RPE 9
RPE 10
5
Tricep Pushdown (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 8
RPE 9
RPE 10
6
Skull Crusher (Barbell)
2
1
8 reps
8 reps
RPE 8
RPE 9
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@7.5
@9
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
6 Reps
6 Reps
@8
@9
@9.5
3
Lateral Raise (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
@7.5
@9.5
4
Overhead Press (Barbell)
1 Set
2 Sets
6 Reps
6 Reps
@8
@9
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
10 Reps
8 Reps
8 Reps
@8
@9
@10
6
Tricep Dip (Bodyweight)
3 Sets
8 Reps
@8
Day 2
1
Lat Pulldown
1 Set
1 Set
1 Set
8 Reps
8 Reps
6 Reps
@8
@9
@9.5
2
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7
@9
@9.5
3
Dumbbell Row
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
4
Face Pull
3 Sets
12 Reps
@8.5
5
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@9.5
6
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
@7
@8
@9.5
2
Leg Extension
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
3
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
5 Reps
5 Reps
@8
@9.5
@10
4
Hamstring Curl
2 Sets
10 Reps
@9
5
Seated Calf Raise
2 Sets
12 Reps
@9
Day 4
1
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
2
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8.5
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
4
Lateral Raise (Dumbbell)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Chest Supported Row (Machine)
1 Set
2 Sets
10 Reps
10 Reps
@8
@9
6
Face Pull
3 Sets
12 Reps
@9
Day 5
1
Power Clean
3 Sets
3 Reps
@8
2
Leg Extension
1 Set
2 Sets
8 Reps
8 Reps
@8
@9
3
Leg Curl
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@8
@9
@10
6
Skull Crusher (Barbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@9